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Health & Fitness
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Old 09-01-2007, 12:14 AM   #1
Glight
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Join Date: Jun 2003
Location: Michigan
Posts: 96
My Ride: 2003 325i
Heart Monitor Training for the Compleat Idiot

Anyone read this book and implemented its ideas?

And yes, the typo in the title is intentional.

The idea of the book is that the majority of people overtrain when doing cardio. Some of the highlights are as follows:

1. Much of your cardio should be recovery type workout where you are working out at <70% of max HR.

2. Determine your own max HR based on actual exercise, not a formula. If you must you a formula, 205 - (1/2 age).

3. HR % is determined by Resting HR + (% * (Max HR - Resting HR)

4. 2 - 3 workouts per week are HIIT or high tempo training.

I have been working on this program for a week or so now and I am really enjoying it.

I will post a training log and results in the future, but for now some stats are as follows:

Max HR - 192 - calc'd doing sprints
Resting HR - 44
10K personal Record - 42:33
5K personal Record - 19:20
1m personal Record - 5:21

Normal pace before doing this program was up to 12 miles at approximately 8:00 per mile.

Normal weekly mileage was about 33 miles per week.

I've heard about a lot of people shaving 30+ minutes off their half marathon time with this program, so I'll be keeping my fingers crossed.

Please share your thoughts or any other running programs you are using.

Mileage for week 1 - 43 miles.
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Old 09-01-2007, 01:38 PM   #2
bimmerchop
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Nice, another HIIT fan. I mix mine up between regular slower steady pace cardio and HIIT. I love HIIT cardio sessions. I do cardio 2-3 times a week, and I always make sure at least one of those days I do HIIT. And yea, I agree, too many people can overtrain themselves with doing way too much cardio.
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